Fermented Foods

Enzymes found in fermented foods helps the gut to have a healthy intestinal tract that will absorb needed vitamins and minerals more readily. Fermented foods include kombucha, sauerkraut, cultured vegetables, tempeh, kefir, miso, etc.

Blueberry Banana Delight

1/2 cup blueberries 
1 frozen banana 
1 1/4 cups almond milk 
1 tablespoon ground flax 
1/4 cup ice

Blend and enjoy! Top with fresh blueberries.

Zucchini

What's for dinner? Zucchini was my meal of choice. I added some delicious Tuscan seasoning that a spice company had sent me to try. Also added red bell peppers, vidalia onions, garlic, and olive oil...scrumptious! You can make your meals meatless or with meat; the choice is yours. Just eat clean, exercise and live a healthy long life!

Tomatoes

Tomatoes have lycopene, vitamins C, K, E, B6, and they give you energy. They also have antioxidants, potassium, manganese and good for weight loss!

Glorious Greens

Toss your salad with a variety of greens to elevate your fiber intake and antioxidant levels.  Arugula, chicory, dandelion greens, escarole, radicchio, and watercress offer numerous nutrients and health benefits.

• Beta-carotene – watercress, escarole, and especially chicory and dandelion greens, are excellent sources of this healing pigment, which may help to prevent acne, cancer, and vision loss.
• Folate – one cup of raw chicory provides half of the daily requirement for folate, which helps to protect against cardiovascular disease and birth defects. Arugula also supplies ample folate.
• Potassium – salad greens, particularly chicory, provide appreciable amounts of this cardioprotective mineral. One cup of chopped chicory provides 756mg of potassium.
• Vitamin C – chicory, dandelion greens, and watercress are very good sources of this antioxidant, which may benefit immunity and cardiovascular health.
• Vitamin E – chicory and dandelion greens contain appreciable amounts of vitamin E compounds, which may protect against cancer and vision loss.
  

Six Easy Ways to Add Healthy, Whole Foods to Your Diet

The dietary changes you’re making should not feel restrictive, overwhelming or hard to live with.

Most Americans have grown up on processed foods; I know I sure did! If eating healthier seems like a big change for you, take it one step at time. Pick 1 or 2 changes to make now, and once those are in place, pick 1 or 2 more. This is the best way to make healthy changes a part of your lifestyle, and something you can easily live with, long term.

Transitioning to a healthier way of eating may seem daunting so here are some tips to keep in mind:

1. Eat vegetables at most meals. Think salads, side dishes, soups, or even adding veggies to your sandwich or wrap.

2. When you are having a craving for something sweet, opt for a serving of fruit to satisfy your craving. Be sure to keep your favorite fruits in the house.

3. When you eat meat, it’s best to choose organic, grass fed, and hormone-free so you get the maximum nutrients possible without the harmful pesticides residue, antibiotics, hormones, etc.

4. Fill your fridge and pantry with healthy food choices that are ready to eat and go. Snacks like nuts, seeds, or fruit are good for ‘grab and go’.

5. Heading out for a few hours? Grab a healthy snack or meal to take with you. Eating healthy foods on a regular basis will help you avoid unhealthy choices. Example: Make up some of your own trail mix (avoid ready made trail mix as most of them have hydrogenated oils and other undesirable, processed ingredients) or bring a small cooler to keep in the car.

6. Most importantly, don’t be too rigid. Making small changes over time will make a huge difference and it makes the changes easier to stick to.

The Difference Between Being Overweight And Obese

So what is the difference between being overweight and being obese? 

It is the BMI (Body Mass Index) that differentiates between the two; it is the weight above what is generally considered to be a healthy ideal weight for a specific height.

For example:

• For adults whose BMI is between the range of 25 and 30 are considered to be overweight

• For adults whose BMI is greater than 30 are considered to be obese

I remember all those years ago when I was obese at 5′4, a weight of 185 pounds, body mass index (BMI) of 31.8. It wasn't pretty!

You can determine your BMI by dividing your weight by your height in inches.
Sobering isn’t it? The fact that carrying even a little excess weight can have detrimental effects on 

your health and you don’t have to be morbidly obese (my brother died due to complications of morbid obesity) for that to happen.

Most medical professionals consider someone who is 5% to 15% above their ideal weight to be overweight; whereas people who are 20% to 30% above their ideal weight are considered to be obese; anything above 30% and you fall into the range of being morbidly obese.

Remember that you are in control,  and only you can make the necessary changes to a healthy lifestyle!

Don't be discouraged. Get back up again! YOU are victorious!!

Sugar and Cleansing Tips

When you buy juice and smoothies, extra sugars don't need to be added.

Cranberry Orange Chia Pudding

Chia seeds are among the healthiest foods! They're good for your body and your brain!! They're loaded with fiber, protein, calcium, manganese, phosphorus, antioxidants and more. Great as a pudding, in your smoothies, cereal, the possibilities are many.

Sesame Seeds

Sesame seeds are high in calcium, amino acids and contain healthy mono and polyunsaturated fats that help keep skin glowing and youthful! Sesame seeds also have iron, manganese, zinc, magnesium, selenium and copper.

Four Primary Emotions Behind Emotional Overeating!

In Doreen Virtue’s book, Constant Craving, she outlines the four primary emotions behind emotional overeating.

• Fear: Insecurity; walking on eggshells, generalized fears; abandonment fears; existential fears; control issues; sexual fears; worry; anxiety; depression; intimacy fears.

• Anger: Toward another person; toward an injustice; toward self; feeling betrayed; feeling ripped-off; feeling abused.

• Tension: Stress; frustration; old anger turned into bitterness or resentment; jealousy; impatience; overwork without an emotional release such as fun.

• Shame: Self-blame; low self-esteem; self-loathing; lack of trust in one’s own competence or goodness; assuming other people won’t like you; feeling less than others; feeling like you don’t deserve good.

Did you notice that these four primary emotions spell FATS? We know very definitively what happens when we consume too many fats, however that does't mean we're not to eat fats, but like everything else...moderation is key! Doreen continues by saying that when we bottle up our emotions, it’s akin to putting a cork on a vinegar-and-baking soda combination. The ignored emotion doesn’t go away; it intensifies. The more you ignore the stronger it grows.

When we ignore things in our lives that bother us they often manifest into something that can get out of control quickly. Evaluate where you are and make a change.

Top 10 Reasons to Exercise

Exercise may be the closest thing to the fountain of youth. Not only does regular activity strengthen your muscles and improve heart and lung function, but it can also reduce your risk of major diseases, stimulate the growth of new brain cells, and even add years to your life. Studies show just 30 minutes of physical activity on most days is all that's required to reap big benefits.

The range of health bonuses now attributed to exercise has surprised even doctors. Research suggests that workouts may do the following:

1. Keeps you young. Workouts such as brisk walking or cycling boost the amount of oxygen consumed during exercise. Improving your aerobic capacity by just 15 to 25 percent would be like shaving 10 to 20 years off your age. Aerobic exercise may also stimulate the growth of new brain cells in older adults.

2. Reduce infections. Moderate workouts temporarily rev-up the immune system by increasing the aggressiveness or capacity of immune cells. That may explain why people who exercise catch fewer colds.

3. Prevent heart attacks. Not only does exercise raise "good" HDL cholesterol and lower blood pressure, but new research shows it reduces arterial inflammation, another risk factor for heart attacks and strokes.

4. Ease asthma. New evidence shows that upper-body and breathing exercises can reduce the need to use an inhaler in mild cases of asthma.

5. Control blood sugar. Exercise helps to maintain a healthy blood-sugar level by increasing the cells' sensitivity to insulin and by controlling weight. Regular brisk walking can significantly cut the risk of developing type 2 diabetes.

6. Protect against cancer. Exercise may reduce the risk of colon-cancer by speeding waste through the gut and lowering the insulin level. It may also protect against breast and prostate cancer by regulating hormone levels.

7. Combat stress. Regular aerobic exercise lowers levels of stress hormones. For many people, exercise helps relieve depression as effectively as antidepressant medication.

8. Relieve hot flashes. Increasing fitness by walking or practicing yoga enhances mood and reduces some menopausal symptoms, such as hot flashes and night sweats.

9. Protect men's health. Pelvic exercises help prevent erectile dysfunction and possibly benign prostate enlargement, a common cause of urinary problems.

10. Prolong life. Studies lasting many years have consistently shown that being active cuts the risk of premature death by about 50 percent for men and women.

Ditch the Bloat Smoothie

• 2 tablespoons of Aloe Vera Juice (Aloe is very cooling and soothing to the digestive tract)
• 1 cup Frozen Pineapple (Pineapple contains the digestive enzyme Bromelain, which helps break down food)
• 1/4 cup Fresh Mint leaves (Mint is very soothing to the stomach)
• 1/2 inch piece of Fresh Ginger (Ginger aids gastrointestinal distress. It relieves gas, prevents nausea, and is an anti-inflammatory)
• 1 Lime peeled
• 3 cups of Baby Spinach
• 2 tablespoons of Hemp Seeds (for an extra protein boost)
• 1/2 cup of water
Combine all ingredients in a Vitamix and blend until smooth.

Mindful Meals Cookbook

Mindful Meals is full of simple, nutritious, and delicious recipes that will set you on the path to a healthier spirit, soul, and body. You will find a variety of vegan, gluten-free, and raw recipes that not only look beautiful, but taste great! Buy Now!!

http://www.amazon.com/Mindful-Meals-Recipes-Healthier-Spirit/

Superfoods

Almond Milk, freshly made. A few benefits...

✅ weight management
✅ heart healthy
✅ strong bones
✅ glowing skin 
✅ good for digestion
✅ no lactose

Push Yourself

A new day is always a new opportunity to get out there and reach new heights. We may not always "feel" like getting up and getting after it, and that's ok. Just know that some days you have to push yourself a little bit harder and do a little or a lot more to talk yourself into doing what you KNOW needs to be done. One bad day, not a bad life, push through the challenging times and you will be victorious!

Nuts & Seeds

Two amino acids that are especially useful for the brain are tryptophan and tyrosine. The affect neurotransmitters or (chemicals) within the brain, which in turn produce mood changes. Nuts and seeds are high in these amino acids.

Tryptopahn: stimulates serotonin, the neurotransmitter that causes a sense of relaxation. Calms the nerves, great for stressful situations, and a great relaxer.

Nuts & Seeds High in Tryptopahn:

• Almonds


• Pecans


• Walnuts


• Chestnuts


• Sunflower


• Pumpkin

Tyrosine: is great for increasing brain concentration. It triggers the neurotransmitters norepinephrine and dopamine, which are alertness chemicals. They assist the brain to think and react more quickly. Always keep nuts high in tyrosine in your car for driving especially for long distances.

Nuts High in Tyrosine:

• Brazil


• Cashew


• Hazel


• Macadamia


• Pine


• Pistachio

The body cannot properly use these two very important amino acids (that ward off depression) if you are dehydrated. All nuts and seeds are beautifying, anti-inflammatory, high in EFA's, high in protein, anti-cancer, etc. All seeds are aphrodisiacs. Also all seeds help keep the teeth free from cavities, plaque and inflammation that lead to gingivitis, periodontal disease. They massage the gums when chewing them. Some are very high in B vitamins like sunflower; some are anti-parasitic and fungal like pumpkin.

Various Sea Vegetables

Sea Vegetables are good for you. Look at the benefits...

• Nori is a red sea plant with a sweet, meaty taste when dried. It contains nearly 50% balanced, assimilable protein, higher than any other sea plant. Nori is rich in all the carotenes, calcium, iodine, iron, and phosphorus.
• Arame is one of the ocean’s richest sources of iodine.  Arame can be used to help reduce breast and uterine fibroids, adhesions.  Arame promotes soft, wrinkle-free skin, enhances glossy hair and prevents its loss.
• Wakame is a high-protein, high calcium seaweed, with carotenes, iron and vitamin C.
• Dulse is a red sea plant, rich in iron, protein, and vitamin A. This nutrient has 300 times more iodine and 50 times more iron than wheat.
• Irish Moss is full of electrolyte minerals, calcium, magnesium, sodium and potassium. Its mucilaginous compounds help you detoxify, boost metabolism and strengthen hair, skin and nails.

Don't Rely on the Scale

The scale doesn't tell you how much fat you have. Your scale does exactly what it's supposed to—it tells you how much you weigh. But in addition to measuring your weight, the scale weighs bone, water, muscle, organs, and undigested food. When the number on the scale goes up or down, it doesn't represent only fat loss or muscle gain. It measures fluctuations in glycogen (stored carbohydrates) and water, and it even measures how much that breakfast you ate weighs.

Each one of us are driven by different things. "How important is the number on the scale to you?"

I have learned to only weigh myself once a week at the same time and first thing in the am. Your body weight fluctuates so much from day to day based on water, sodium and just life so I really encourage you not to step on each day! I also encourage you to not let that drive how you feel. Let your body and your clothes tell the story! 

I remember my own impatience in my weight loss journey! I really struggled with not seeing immediate changes. I remember how painful it was each day to look in the mirror and sometimes not see anything different. But I had the faith that I was going to be different and the scale wasn't going to wreck me! I learned to only get on once a week! Fast forward, I don't get on the scale at all!!

Change your mindset and change your life!

Toxicity & Organs

According to Chinese Medicine the body creates toxic residues when we hold onto negative emotional stuff, and it relates to various organs caused by an imbalance in the emotions of the body. For example:

• Excessive negative thinking relates to the stomach and spleen

• Fear and anxiety relate to the kidneys

• Joy relates to the heart 

• Depression relates to the liver and spleen 

•  Anger and stress relate to the liver -Sadness and worry relate to the lungs, stomach and spleen 

•  Decision-making relates to the gall bladder 

• Emotional imbalances relate to liver and kidneys 

Let go of negativity in your life and allow yourself to live without worry and fear. Remember, Joy relates to your Heart!